Discovering the connection between the gut and the brain brings a breakthrough in mental health care. What is a psychobiotic diet?
The word "psychobiotic" may sound like something from the world of science fiction, but the truth is that it is one of the most promising discoveries in modern medicine. Psychobiotics refers to microorganisms that have a positive effect on our mental health. A diet aimed at strengthening these microorganisms is called a psychobiotic diet and is based on a combination of fiber and fermented foods that stimulate the growth of beneficial bacteria in our intestines.
Research by John Cryan and Ted Dinan, who are leaders in this field of research, shows that such a diet not only improves the health of our intestines, but also helps to manage stress better. Their recent study involving two groups of adults found that those who followed a psychobiotic diet experienced a 15 percent reduction in perceived stress compared to a control group.
Gut and brain: An unexpected connection
The gut has long been known as the "second brain," but now scientists are discovering just how deep and influential this connection really is. The microbes that live in our gut play a key role in regulating inflammation in the body, which in turn affects our mental health. When we eat enough fiber, it feeds the good bacteria in our gut, which then produce substances like butyrate – a key player in protecting and repairing the gut wall, which also has beneficial effects on the brain.
Fiber and ferments: The hidden power of the psychobiotic diet
Unfortunately, most modern diets, especially those based on processed foods, lead to a lack of fiber, impoverishing our microbiome. The Psychobiotic Diet corrects this by focusing on foods that are high in fiber and fermented products such as yogurt, kefir, and sauerkraut. Although the probiotic bacteria from these foods do not stay permanently in our intestines, they do a lot of good during their passage, lowering the pH and encouraging the growth of beneficial bacteria while inhibiting pathogenic microorganisms.
How to start? The Art of Eating for Mental Health
Starting a psychobiotic diet is not as complicated as it may seem. It is important to include a variety of sources of fiber in the diet - from vegetables such as garlic, leeks and cabbage to fruits, nuts, grains and legumes. It is also crucial to avoid sugars, which can harm our microbiome and contribute to inflammation.
Scientists recommend that we eat 30 different types of vegetables per week, which may sound daunting, but we can do it one step at a time. If this is too much, we can start with prebiotics - dietary fibers that are food for the good bacteria in our intestines. It is also important to increase our intake of fermented foods, which add beneficial probiotics.
Basics: The Psychobiotic Diet is designed to support our gut health and mental well-being through a varied and nutritious diet. It includes a rich variety of vegetables such as garlic, leeks, cabbage and spinach, as well as fruits such as berries, figs and avocados. Nuts and seeds such as pistachios and almonds and whole grains such as oats, bulgur and farro are also important elements. Legumes such as beans and lentils provide an additional source of fiber, while healthy fats such as omega-3s and olive oil support overall health. Fermented foods such as yogurt, kefir, sauerkraut and kimchi enrich our microbiome with beneficial probiotics. The addition of spices such as oregano, basil and cinnamon and the inclusion of prebiotics that promote the growth of good bacteria complete this holistic diet that helps reduce stress and boost our mental health.
Conclusion: The diet of the future?
A psychobiotic diet is proving to be a promising strategy for reducing stress and improving mental health. In a world where stress and anxiety seem to be constant companions, any step towards feeling better is welcome. Although the psychobiotic diet is still relatively new in the world of science, its potential for better health and greater resistance to stress cannot be ignored. Maybe it's time to turn back to nature and start eating in a way that takes care of not only our bodies, but also our minds.
